06.21.2017

WOD

Jun 20

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 lateral lunges

20 mountain climbers

10 banded good morning

10 roll-over v-sit

Then:

2 Rounds

10 KB around the waist left

10 KB around the waist right

6 alt goblet lunge (3/leg)

5 single arm swing left

5 single arm swing right

4 single arm snatch left

4 single arm snatch right

3 single arm push press left

3 single arm push press right

Weightlifting

Front Squat (3-10)

Rest as needed between sets.

Find a heavy set of 3, then back off to a heavy set of 10

Metcon

Metcon (Time)

3 rounds for time of:

Double Kettlebell Front Rack Lunge, 70/53 lbs, 100 ft

50 Double Unders

35 Sit-ups

15 Double Russian Kettlebell Swings, 70/53 lbs
Goal: Sub 10 Minutes

Cool Down

Warm-up (No Measure)

Row easy 3-5 minutes

Banded hamstring stretch 2 minutes / side